Skinny Chicken & Rice Casserole

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1 lb boneless, skinless chicken breast, trimmed

1 tsp salt

1 tsp pepper

1 tsp chili powder

1 tsp extra virgin olive oil

1 small onion, chopped

2 garlic cloves, minced

1 cup dry brown rice

2 cups reduced fat chicken stock

4 cups broccoli, chopped

1 cup reduced fat sour cream

1 cup Fat Free Plain Greek Yogurt

1 tsp salt

1 tsp pepper

1 cup reduced fat Mexican blend cheese, divided


1. Spray a 2 qt casserole dish with nonstick spray, set aside.

2. Preheat oven to 375. Line a rimmed baking sheet with foil. Place chicken breasts on foil and sprinkle with salt, pepper & chili powder evenly on both sides. Place into oven and let roast until cooked through, 15-20 minutes, or until juices run clear and center in no longer pink.

3. While chicken is cooking, in a medium saucepan heat olive oil over medium heat. Add in onion and cook until softened, about 4-5 minutes. Stir in garlic and cook for an additional 1 minutes, stirring often. Stir in brown rice and cook for an additional 2 minutes. Whisk in chicken stock and bring to a boil.

4. Reduce to a simmer, cover and let cook for 20-25 minutes, or until liquid is absorbed and rice is tender. Remove from heat and let cool.

5. Once chicken is cooked remove breasts to a plate to cool and place chopped broccoli onto see pan as you cooked the chicken. Place back into oven and roast broccoli for an additional 15 minutes, tossing once. When broccoli is done remove and let cool while you mix up the casserole. To the pan with the rice add in sour cream, greek yogurt, salt, pepper and 1/2 cup of the cheese until well combined. Shred cooked chicken and stir into rice mixture. Stir in 3/4 of the roasted broccoli into the rice mixture until well combined. Spoon mixture into prepared casserole dish and place remaining broccoli over the top. Sprinkle remaining cheese over broccoli.

6. Bake for 15-20 minutes or until cheese starts to brown and casserole is bubbly Remove and let cool for 5 minutes.

Bon Appetit!

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